Blackberry Chipotle Chicken Wings - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Chicken is an excellent source of lean protein. Berr is rich in antioxidants and low in sugar compared to other fruits.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- 3 lbs. Chicken Wings (~20 wings, butchered)
- 1/2 cup Blackberry Chipotle Jam (recipe here)
- 1/2 cup Water
- Salt and Pepper to Taste
Instructions
- Start by butchering the chicken wings. Place the chicken wing down on a cutting board and let the “V” naturally occur. Cut into the V, allowing your knife to do most of the work. You should only be cutting through cartilage, and not bone.
- Once you have the drummette detached from the wing, locate the secondary “V” that occurs between the wing and the wing tip. Use the weight of your knife to cut the wing tip off. You can freeze these to make bone broth with later.
- In a bowl, combine 1/2 cup Blackberry Chipotle Jam and 1/2 cup water. Whisk to combine, then add 2/3 marinade with the chicken wings and salt and pepper in a plastic bag. Let this sit for at least 30 minutes, or up to overnight.
- In the meantime, preheat oven to 400F. Once the chicken is finished marinating, lay on a cookie sheet with a wire rack on top. Bake for 15 minutes at 400F, then flip and turn oven up to 425F. Brush the remaining marinade over each wing (now the bottom side) and bake for an additional 20-30 minutes, or until wings are crisp.
- Remove from the oven, let cool, and enjoy!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Blackberry Chipotle Chicken Wings contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Blackberry Chipotle Chicken Wings can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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